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nasm Word Scramble

 
 

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Question Answer
20-30 sec rest interval50% recovery of ATP-CP
40 sec rest interval75% recovery of ATP-CP
60 sec rest interval85-90% recovery of ATP-CP
3 min rest interval 100% recovery of ATP-CP
power rest period3-5 min of rest between sets(ATP-CP)
strength rest period45s-5min between sets(ATP-CP and glycolysis), hypertrophy is maximized when using 45-90sec rest intervals
stabilization and endurance rest period 0s-90 sec of rest(oxidative and glycolysis)
power adaptations(high velosity)30-45% of 1RM with conventional weight training, 10% of body weight using MB, 3-6 sets, 1-10 reps
maximum strength adaptationsintensity of 85-100% of 1RM, 4-6 sets,1-5 reps
Hypertrophy adaptationsintensity of 70-85% of 1RM, 3-4 sets, 8-12 reps
Endurance adaptationsintensity of 50-70% of 1RM, 1-3 sets, 12-25 reps
stabilization intensity range50-70% of 1RM
strength intensity range70-100% of 1RM
strength rep tempomoderate 2/0/2
stabilization rep tempo4/2/1
power rep tempo x/x/x explosive
total sets in a workout24-36(24 for low volume/36 for high volume)or 5-12 total sets for beginners(one set of 5-12 exercises)
begining client1-2 exercises/body part + 2-3 sets each exersise = 2-6 total sets per body part
intermediate client2-3 exercises/body part + 3-4 sets per exercise = 6-12 total sets per body part
advanced client3-4 exercises/body part + 3-5 sets each exercise = 9-12 total sets per body part
factors for appropriate rest intervalstraining expierience, intensity, goals, tolerance fitness level, muscle mass, nutritional status, recoverability
factors for appropriate training volumetraining phase, goals, age, work capacity, recoverability, nutritional status, injury history
optimum tempo for hypertrophy20-70 sec per set(8-10 reps 4/2/1/- 2/0/2)
power volume(sets*reps)6-30 reps per exercise
strength volume(sets*reps)8-36 reps per exercise
stabilization volume(sets*reps)36-75 reps per exercise